***Altered Schedule This Week*** There will be NO 8:30am or 4:15pm classes this week. You may join any other class you can- 6 or 7am/ 5:15 or 6:15pm. I will be at the hospital all week with my best friend (aka my wife) as she undergoes some procedures. Prayers are welcome. Love you guys! […]
Thanksgiving “Grace” For Time: 30 reps Ground to Overhead (135/85#) […]
I love CrossFit Waxahachie! I love everything about it! You know what the best part of CFW is? You. You guys are what CFW is all about. You might say, “Well, duh… if noone was there, you wouldn’t have anyone to coach.” But it’s more than that. It’s more than just coaching you guys through […]
Coach Phillip’s birthday is this Thursday, but we’re going to celebrate a bit early by doing this WOD (I bet you can’t figure out how old he’s going to be!!)—> For Time: 49 Inverted Burpees 49 Sit Ups 49 Box Jumps 49 DB Push Press (25/15#) 49 Jumping Pull Ups 49 Lunges 49 Burpees […]
Back Squat 3×5 (add 5-10# from last week) __________ 3 RFT: 10 Man Makers (25/15#) 25 Double Unders __________ Practice Inverted Burpees The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee. […]
Weighted Pull Ups 5-4-3-2-1 (or hanging negatives with or without weight) __________ 5 RNFT (rounds NOT for time) 9 KBS (heavy Russian swing) 6 Push Ups 3 Strict Chin Ups (or body rows) __________ DON’T FORGET- THIS SATURDAY IS ATB!! 8AM!! BE THERE!! Also, this Saturday, November 19th, Chick-Fil-A here in Waxahachie is hosting a […]